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  1. Workout 04/24/18: morning

    by , April 24th, 2018 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    300 swim, 4 x 50 kick, 4 x 50 pull, 100 choice

    4 x 50 @15sr no free
    1 x 50 kick
    4 x 50 @10sr pull at 80%
    1 x 100 kick
    4 x 50 @05sr even pace free at 80%
    1 x 50 kick
    4 x 50 @10sr burst and cruise
    3 x 100 pull on 2:10
    4 x 50 loosen and out [extra 200 during whole workout]
    [Masters/Rec/2500 yds/60 min]
    Swim Workouts
  2. Tuesday 4/24/18

    AM SCY Solo @ LRRC "Lactic Hold"

    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick w/ BD (every 3rd 25 BR)
    100 I.M. drill

    4x50 @ :50
    odd: inside flags FAST
    even: between flags FAST
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 swim
    100 EZ

    4x25 @ :15 rest 15M BURST w/ chute
    1:00 REST
    100 @ 2:00 push FAST (:57, :57, :57)
    3x100 @ 1:15 lactic hold
    2:00 REST

    100 EZ

    Total: 3100

    Updated May 11th, 2018 at 11:02 PM by Calvin S

    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 4/25/18

    by , April 24th, 2018 at 11:53 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    3 x 100 2:15 [2:00] IM
    8 x 50 1:00 [:50] desc 1-4/5-8

    Kick set
    1 x 50 1:20 [1:15]
    1:00 vertical kick
    1 x 50 1:20 [1:15] fast

    Freestyle/pull set
    4 x 100 1:40 [1:30] long & strong
    4 x 50 :55 [:50] be consistent
    4 x 100 1:35 [1:25] neg split
    4 x 50 :50 [:45] desc 1-4
    4 x 100 1:30 [1:20] strong
    4 x 50 :45 [:40] strong

    IM set
    3 x 50 1:15 [1:05] IM order
    1 x 50 1:15 [1:05] easy free
    1 x 200 3:45 [3:15] IM strong

    Warm down
    4 x 50 1:00

    Total: 4100
  4. 4/24/18 Workout

    by , April 24th, 2018 at 08:53 AM (Swimming Through Jello)
    Slept better last night. Body is feeling it from the lactate set yesterday! Still got the work done and will be on to taper next time I'm in the pool.

    Tuesday, 4/24/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    8x50 :50 3 cruise/1 fast
    8x75 1:20 o-IM, e-D1-4 fr
    8x100 1:35->1:20->1:35

    4x{2x50 1:00 EZ, 1x100 2:00 FAST}
    Did k-1:11, p/pads-:56, k-1:09, p/pads-:56

    200 warmdown

  5. Sarasota Y Sharks Masters GOLD Workout 4/24/18

    by , April 23rd, 2018 at 03:42 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/st
    4 x 75 1:45 kick
    4 x 100 1:30

    Main set
    1 x 75 1:20 mod perfect stroke
    1 x 50 1:00 build
    1 x 25 :40 fast
    [Odd rounds: stroke, Evens rounds: choice]

    Sprint set
    1 x 25 :45 sprint kick
    1 x 25 :45 sprint free
    1 x 25 :45 sprint stroke

    Free/pull set
    4 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    4 x 75 1:05 last 25 strong
    4 x 50 :45 desc 1-4
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4600
  6. 4/23/18 Workout

    by , April 23rd, 2018 at 08:55 AM (Swimming Through Jello)
    Slept horridly Saturday night and not a ton better Sunday. Feeling kinda meh after 3 days out of the water but wanted to get my lactate set in before taper starts. It went... OK. Sloppy.

    Monday, 4/23/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr
    8x50 k/dr dr/b 1:00 IMO

    100 easy

    Lactate Set - Fast efforts off blocks, 200 easy in between
    200 bk (2:02 - took a bit to get into this, shaking off 200 pace rust)
    100 br (1:02, out 28.7 somehow)
    100 bk (:56 - About what I expected)
    50 br (28.3 - Spinning my wheels too much, need to work DPS)
    50 bk (25.7 - Sloppy, sloppy sloppy. Punt!)
    50 br (28.8 - Tried to get my stroke a bit longer, got stuck in no man's land into the wall and probably was just running out of gas by now.)

    200 warmdown


    Will do the team workout Tuesday then start tapering Thursday.

    Two weeks 'til Plex Games (CrossFit competition), three weeks 'til Nationals.

    Updated April 23rd, 2018 at 10:02 AM by JPEnge

  7. Fri-Sun, April 19-21

    by , April 22nd, 2018 at 04:53 PM (The FAF AFAP Digest)
    Friday: Swim/SCY @ Pitt

    Warm up:

    500 various
    5 x 100 free w/paddles, restricted breathing @ 2:00
    8 x 25 shooters w/fins @ :45

    Main sets:

    8 x 50 burst + cruise @ 1:00

    8 rounds:
    1 x 50 fast @ 1:00
    1 x 50 EZ

    -- I did the 50s @ 100ish pace. Went fly (26), free (25), free (24), free (24), back kick (:23 high), back kick (24), free (26). Quads were burning after this set.

    300 EZ

    Total: 2700


    5 miles on treadmill

    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 50 @ 1:00
    odds = fly or fly drill, evens = dolphin kick
    :30 rest
    3 x 100 free w/paddles @ 2:00
    1 x 50 EZ @ 1:00
    4 x 25 fast fly @ :40
    1 x 50 EZ

    8 x 50 @ 1:00
    odds = back, evens = back kick
    :30 rest
    3 x 100 free w/paddles @ 2:00
    1 x 50 EZ @ 1:00
    4 x 25 fast back @ :40
    1 x 50 EZ

    8 x 50 @ 1:00
    odds = breast, evens = flutter kick
    1 x 100 EZ (arms too tired to do 3 x 100 free)
    4 x 25 fast breast
    1 x 100 EZ

    Total: 3250


    I managed to squeeze in a couple workouts this weekend. But the main activity was cleaning up our garden beds and mulching. Nothing like manual labor to kick your ass. Today is about the first day that I haven't thought it was winter. Not that it was particularly warm, but at least there was some sunshine!
    Swim Workouts
  8. 4/21/18 Workout

    by , April 21st, 2018 at 04:33 PM (Swimming Through Jello)
    Showed up at the pool and there was a surprise high school water polo tournament. Crap. And we will probably have to share some mornings next week with the club team. Double crap. So much for the taper schedule I came up with!

    Lifted in the garage instead and then did yardwork.

    Saturday 4/21/2018 Garage Lifting

    General warmup, barbell warmup

    Snatch - 95/2x2, 115/2, 135/2, 155/1, 175/1, 185/1x5, 195/1, 205/1

    Sn PP - 135/5x2, 155/3, 175/3, 185/3, 195/3, 205/3x5
  9. 4/20/18 Workout

    by , April 20th, 2018 at 08:13 AM (Swimming Through Jello)
    Friday, 4/20/2018 CrossFit Workout

    Warmup - rowing, plyos, shoulder warmup

    Strength -
    A) Shoulder press - 45/8, 75/5, 85/5, 95/5, 110/10
    B1) Upright row - 80/10,10,10
    B2) Ski erg - 15 cals sprint x 3

    Conditioning -
    1-arm DB OHS 50#
    cals Assault airbike

    Good high effort today. Still a little weak on the lifting. Going to try to do a lactate set tomorrow in the pool - 1x200, 2x100, 2x50 off blocks with 200 easy between each - if 1) the pool isn't too crowded and 2) I'm not too sore. Abs are still tight from GHDs Monday and gymnastic work Wednesday.
  10. Wed, April 18

    by , April 19th, 2018 at 10:28 AM (The FAF AFAP Digest)
    I took a few days off swimming after the meets and hit the treadmill. That made me feel a bit sloggy in the water but I was just cruising or going 100 pace anyway. Just did the workout without revisions. That's probably how I'll roll for awhile.

    Swim/SCY @ Pitt:

    Warm up:

    400 various
    100 scull
    8 x 25 shooter + 25 back kick @ 1:00
    8 x 25 IM drill + 25 IM swim @ 1:05

    Main sets:

    4 rounds:

    4 x 25 IM order @ :35
    :40 rest
    1 x 100 fast (cruised these)
    :45 rest
    4 x 25 IM order @ :35
    :40 rest
    1 x 50 fast
    1 x 50 EZ

    100 EZ (got out a bit early)

    Total: 3000


    I was surprisingly tired from the workout afterward. I guess I'm a bit out of shape from all the sprinting and then resting. I'm going to hit the treadmill today and maybe go to yoga.
    Swim Workouts
  11. 4/19/18 Workout

    by , April 19th, 2018 at 08:46 AM (Swimming Through Jello)
    Thursday, 4/19/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    2x{4x50 :50
    3x100 1:20
    2x150 2:00
    1x100 2:00 EZ
    1x200 fast}

    //Free first round, scattered some pull and kick second round. 2:02/2:01 free 200s.

    100 EZ
    8x25 :30 o-bk sit spin, e-EZ
    8x25 :30 o-br dolphin kick overspeed, e-EZ

    200 warmdown


    Shared pool with club team again. Not sure if it's the more people, or being on the closed end of the pool deck or what but I was having issues catching breath this time and the times we've shared the last few weeks. Not a great day performance-wise but I made it through.
  12. The Next Chapter (May-June 2018)

    by , April 18th, 2018 at 03:14 PM (SWIMMER Editorials)
    When I took the helm at SWIMMER in 2009, I was still high on the rush of diving into our local swim community in 2006 and finding a new family. The opportunity to work within the larger national subculture of Masters Swimming with smart and committed people was a dream come true.

    Establishing the National Office in 2009 was an adventure; our ragtag band of staffers started from scratch. We rented a steam cleaner from the grocery store across the street so we could spiff up the dusty furniture that came with our vacant-for-years historic building. We recruited local swimmers and suited up in gardening gear to beautify the overgrown and decrepit property.

    Slowly we built, broke, mended, and moldedónot only our physical surroundings, but also our roles. We essentially threw spaghetti on the ceiling and picked it up off the floor if it didnít stick. And then tried again until we found a formula that worked to serve and support our members. Iím honored to have worked alongside passionate and dedicated staffers and volunteers during that process, and Iím grateful for their help and friendship along the way.

    Since those earliest days, the National Office has grown and now occupies beautiful downtown offices. We have many more and much improved publications, programs, and services. Iím so proud of what weíve accomplished and excited to see whatís next.

    During this nine-year journey, Iíve had the privilege of working with and learning from talented editors, writers, photographers, designers, artists, volunteers, and coaches. The list is too long for this page. Their expertise and contributions have made this magazine and our online content something we can all be proud of.

    And then there are the readers.

    Youíre the reason Iíve looked forward to every issue, despite snags, snafus, and the hectic pace of never-ending deadlines.

    Your stories have inspired me. Your letters have made me laugh, cry, swim harder, and helped me navigate what were once unfamiliar waters, but now seem like home. You have my enduring gratitude for sharing your stories and your support over the years.

    Through your inspiration, Iíve realized that I still have time to see more of the world and thatís my next chapter: travel.

    My plan is to stay involved with Masters Swimming, but this will be my last issue as editor-in-chief of SWIMMER, and Iím stepping down as publications and communications director for USMS.

    Iím confident that publications manager Daniel Paulling and the dynamic and growing staff at the National Office will continue to develop and improve all our membership offerings. Please give them your support and feedback, as youíve given me.

    If my travels lead me near your town, Iíd love to drop in for swim practice. If youíd like to stay in touch, you can reach me at

    My thanks and best always,

    Laura Hamel
    Staff Blogs
  13. 4/18/18 Workout

    by , April 18th, 2018 at 08:13 AM (Swimming Through Jello)
    Wednesday, 4/18/2018 CrossFit Workout

    Warmup - band exercises, plyos, bar warmup

    Skill -
    Core EMOM 15
    1- :15 arch hold
    2- :15 hollow hold
    3- 2 tuck pull to invert (rings)

    Muscleup work - some transition work and a bunch of strict MUs.

    Conditioning -
    3 rounds
    400m run
    20 wall ball shots
    15 box jumps
  14. 04/17/18: evening

    by , April 17th, 2018 at 09:46 PM (Maple Syrup with a Side of Chlorine)
    300 choice
    200 pull
    100 kick
    4 x 25 burst and cruise

    6 x 125 on 20sr (25 stroke 75 build 25 fast)
    5 x 50 pull on 1:10
    4 x 100 on 2:30

    200 loosen and out (did extra 200 during set)
    (Masters/Rec/2500 yds/55min)
    Swim Workouts
  15. Sarasota Y Sharks Masters GOLD Workout 4/18/18

    by , April 17th, 2018 at 03:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    8 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]

    Kick set
    2 x 150 3:45
    4 x 50 1:20 fast

    Main set
    1 x 50 1:15 [1:05] 25easy/25fast
    1 x 50 1:15 [1:05] 25fast/25easy
    1 x 50 1:15 [1:05] build to race finish
    1 x 50 1:15 [1:05] fast
    [RD1 best stroke, no free, RD2-4 choice]


    Freestyle/pull set
    3 x 150 2:20 [2:15] long & strong
    3 x 150 2:25 [2:10]
    3 x 150 2:20 [2:05]
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
  16. 4/17/18 Workout

    by , April 17th, 2018 at 08:55 AM (Swimming Through Jello)
    Lane line duty again! Only got about an hour swim.

    Tuesday, 4/17/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    15x100 3x(1:40-1:35-1:30-1:25-1:20)
    //Held 1:03 for the first block, 1 easy then 1:02 second block, 1 easy then 1:01 third block.

    6x125 k 2:30
    1-1st 50 fast, 2-2nd 50 fast, 3-3rd 50 fast, 4-last 75 fast, 5-first 75 fast, 6-fast

    200 warmdown


    Psyche sheets out for Nationals, here's where I stack up going in:
    200 Fr - 23rd with a completely made-up 1:52.0 seed time. Probably my worst chance at a high finish unless I magically pop off a 1:45 or something.
    50 Breast - 13th with a 28.1 seed time that was converted from my SCM best in November. Considering I split 27.2 on a relay with a babied hip and bad start a couple weeks ago, I think I can drop from that time.
    100 IM - 16th with a 55.3 that was a practice time from a couple months ago. Looking for a 53 if I can hit all my walls.
    100 Breast - 19th with an old 1:02 seed time. Went 1:00.8 couple weekends ago, and my biggest goal for this meet is to break a minute here.
    200 Back - 7th with a 2:01 made-up time. I do not know what I'm expecting here, I should know how to swim this event better than any but I haven't since college.

    Updated April 17th, 2018 at 09:08 AM by JPEnge

  17. Y Champs + 50 free

    by , April 16th, 2018 at 06:54 PM (The FAF AFAP Digest)
    I swam in the Allegheny Mountain Y Champs at the Spire Institute recently, which is sanctioned for USMS. It was a mix of swimming frustration and fun with friends. I swam 7 events (that's the max) and DNF'd one. Each day, my events were all within 1.5 hours, which is no sprinter's dream. It went like this:

    25 back, 13.5

    This was a disaster. I didn't see the backstroke flags at all and crashed into the wall with my left elbow. I knew the crash was coming, but felt blind. My teammate in the same heat didn't see the wall either, and had a similar crash. This has never happened to me before ... Weird.

    50 free, DNF

    Well, the first length felt great, had a great start. But I misjudged the wall on the double bulkhead. I only got a toe on the wall and came to a complete dead stop. Since I had the 50 breast 20 minutes later, I just hopped out.

    50 breast, 34.5

    I was in a lovely mood at this point after a rough start to the meet. Wasn't dying to do this event as my breast has felt off and I went a sloth like 36 a few months ago. But the team needed points, so I got on the block and swam through it. I had a great start, but my breakouts were horrible. I got stuck underwater both lengths. I think I'm used to pushing off deep for SDKs. But perhaps need to go less deep or pull up more emphatically on the pull down for breast. Bill thought I would easily have been a 33 with better pullouts. This was at least an improvement.

    25 fly, 12.6

    Fourth event of the day, good enough. I didn't seem to mess up anything crucial on this one.

    Next day ...

    50 fly, 28.00

    That .01 makes a difference, doesn't it? I blew at least .5 on the turn, maybe more, gliding in a huge amount. My stroke and kick counts aren't the same as they were pre-surgeries. The last few strokes felt really hard.

    50 back, 29.2

    Seems pretty mediocre for me. I spent most of the race worrying about the backstroke flags. I think this is contra-indicated to swim a good race.

    25 breast, 15.5


    All in all, I was less than thrilled with this meet. I understand all the technical miscues from racing rust. That part could improve. And I know it is still very early days in my swim recovery/post-surgeries comeback. But it is not all that fun to feel like you are literally staggering to the wall or about to DQ in a race. And the bottom line is that I doubt that issue will ever change. Closed veins are closed veins. I'm not sure, even if I continue to build collaterals, that they are a real substitute for your actual subclavian and axillary veins.

    BUT, I was unhappy with DNf-ing my 50 free. So, being the stubborn person that I am, I went to a meet at OSU the next weekend just to swim that one event so that at least I would have completed all four 50s this SCY season. (Note: I had to google the name of the meet to enter; It didn't come up in the calendar at first search. WTH with this new website.) I had been having suffering from insomnia for a bit (prolly a result of tapering and 23 & me says I'm a "light sleeper"), so felt tired. However, I managed to execute a very good flip turn on the double bulkhead wall. I got bogged down on the breakout of my Lochte turn, same as the Albatross meet. I probably need to modify or eliminate that turn now ... But moving my arms the last half length proved difficult and I went a 26.7, which ties my masters personal worst. Sure, I am older and have had a rough couple years. But it is still a lot slower than I have been since my very first masters meet.

    Anyhoo, I did not sign up for nationals after the Spire meet. I am clearly not ready for prime time just based on racing rust and technical miscues. My times are, however momentarily, at the top of my 55-59 age group. I'm sure several will be knocked down at nationals. Super sick of tapering, I have been on the treadmill for 10 miles the last 2 days. I'm going to keep swimming, but I am not going to have a laser focus on sprinting that I have had the last month or so. Some aerobic work may actually help with re-vascularization. So I will swim and cross train the next couple months and then, poof, I am in Europe where I will not swim for 2.5 weeks. I'll re-evaluate meets in the fall. But right now, they don't feel fun. And shouldn't they at least be fun? Perhaps I am too much of a perfectionist to have fun. All I know is that swimming is difficult, at the moment. I thought that making a comeback would at least be an interesting anecdote to the inevitable decline of aging. But if a comeback is necessarily physically limited and so frustrating, is the comeback worth it? Philosophy question somewhat dependent on personality, I think.

    Updated April 17th, 2018 at 09:15 AM by The Fortress

    Masters Swim Meets / Events
  18. Sarasota Y Sharks Masters GOLD Workout 4/17/18

    by , April 16th, 2018 at 02:51 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    1 x 300 4:30
    4 x 75 1:15
    8 x 25 :40 stroke
    3 x 100 1:30

    Kick set
    8 x 50 1:15 alt 1mod/1fast

    Main set
    12 x 50 1:05 alt 2stroke/1free
    12 x 25 :40 alt 2stroke/1free
    [Stroke swims are IM order, #1 perfect stroke, #2 strong]


    Freestyle/pull set
    2 x 300 4:30 long & strong
    4 x 75 1:05 neg split
    2 x 200 3:00 long & strong
    4 x 50 :45 desc 1-4
    2 x 100 1:30 strong
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4400
  19. 4/16/18 Workout

    by , April 16th, 2018 at 08:21 AM (Swimming Through Jello)
    Two weeks 'til another taper, three weeks 'til CF competition, four weeks 'til Nationals.

    Monday, 4/16/2018 CrossFit Workout

    Warmup - airbike, stretching, plyos, handstand/squat warmup

    Strength - Back Squat 135/5, 185/4, 225/3, 255/3, 275/3, 285/2
    //Ugh, embarrassing. Haven't squatted in like a month, I'm weak.

    Conditioning -
    50 cal row
    30 HSPU
    50 cal row

    5 minutes, then
    4 rounds on 3:00
    15 cal airbike
    15 GHD situps

    Gonna be pretty sore tomorrow I think.
  20. Sunday 04152018

    by , April 15th, 2018 at 08:52 PM (aztimm's training blog)
    Sunday afternoon solo swim @ Sendero:

    500 w/u
    500 done 100 free/25 breast (4x)
    15 x 100 @ 1:30
    continue into 5 x 100 @ 1:25
    200 kick
    4 x 25 back @ :30 (w/fins)
    4 x 150 pull @ 2:05 (buoy + Agility paddles)
    200 w/d

    TTL: 4100 yards

    other than a kids party on the other side of the pool, had the whole thing to myself (and they got out after I did about 1000). sunny and about 70F, just a light breeze.

    going over to the pool I wasn't feeling too good, but thought I'd at least get in and stretch out.

    I've really been very consistent in my swimming in April. I've swum every day from April 2. my April total so far is 52,300 yards. I've swum 26,300 just since last Monday.
    Swim Workouts